Kristina Earnest on Demand

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Glutes + Legs Strength 08

Lower Body • 30m
37 comments

This lower body session delivers a glutes and legs workout to work the biggest muscles in your body. You will complete a bodyweight warm-up, a 4x2 mini band/dumbbell series, a 4x2 heavy dumbbell + cardio circuit, and a 3x2 descending in load burner.

Mini Band Activator:
- Front Rack Squat
- Side Lying Abduction
- Alternating Thruster
- Lateral Tap Backs

Circuit 1:
- Squat to Clean
- RDL to Calf Raise
- Lateral Squat Juggle
- 1.5 Squat Jump

Circuit 2:
- Transverse Squat
- Glute Bridge
- Pop Squats

MAKE IT PRENATAL FRIENDLY: Take low-impact cardio alternative as needed, modify supine glute bridge by using a bench and performing a hip thruster to keep head high. How to: Place your upper back onto a bench with your heels planted on the floor and your legs bent at hip-distance apart. With your hands cupped behind the back of your head for support, dip your hips down towards the floor, and then exhale, squeeze your glutes, and lift your hips up. Return back to the starting position - that's 1 rep.

Equipment: Mini Loop Band, Strong Dumbbells (12-20lb), Extra Strong Dumbbells (15-20lb+)
Air Date: July 31, 2022

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